Cross-training is a fun and effective way of improving our fitness level, health, and energy level and our riding. The term cross-training basically means participating in two or more activities on a regular basic. Regular is defined as 2-3 times per week. By increasing our activity level, out-of saddle training can improve our balance, stamina, and mood in the saddle.
It is common for horses to get sour with too much repetitive activity and little variety in their training. Adding a new activity can change perspective, alleviate boredom and increase enthusiasm in our horse, and this is often equally true for the rider. Taking a yoga class once a week not only improves flexibility, breathing, and body awareness, but also helps the rider develop a new and positive perspective. A run once per week not only improves cardiovascular fitness, but also increases stamina and strength in the saddle. Working with a stability ball develops body awareness, balance, and impressive stability in the saddle.
It is also quite possible to cross-train while hanging out with your horse. Try a 30 minute run or walk with your horse on your local trails. This is a great way to connect on a different level with your horse. . I would not recommend this activity in heavy traffic areas or to anyone who does not feel comfortable leading their horse.
Under the broad umbrella of activities, there are generally four different physical aspects; (1) cardiovascular & muscular endurance (2) muscular strength (3) power (4) flexibility. Out of convenience we will add a fifth, namely stability. In riding we most often utilize three of these aspects. First, we use muscular endurance or the ability of a muscle to perform numerous repetitions. Secondly, riders utilize flexibility, or the range of motion of a joint, requiring muscles to be supple and joints well-lubricated. Finally, stability, the effective activation and utilization of our powerful stabilizers is necessary for an effective and quiet ride.
Unless we are on the back of a racing thoroughbred, chasing our run-away horse, or over-utilizing certain muscles, the aerobic energy system is most often utilized. This system utilizes oxygen to produce muscle contraction and movement. This is the same system improved by regular walking, running, cycling, cross-country skiing, or swimming.
Exercise has long been hailed as a healing tonic. In fact, 20 minutes of cardiovascular exercise 2-3 days a week not only strengthens the heart and lungs, but can produce an overall feeling of calm and well-being, enhanced cellular function, and a lower resting heart rate. Basically, your entire body works more efficiently.
As riders, our best rides are usually our calmest, so unfortunately a 1-hour ride does not always overload our cardio-vascular system adequately to produce the amazing health benefits of exercise.
An effective way of improving cardiovascular fitness and having fun is finding a buddy you can chat with while you walk or run. If you have never run before, join a running club, or work with a trainer who can help you begin a program. Start slow and steady. Begin with 5-15 minutes of cardiovascular exercise and work up to 20 minutes or more. One of my favourite workouts is a combination of running and walking, slowly increasing the length of the running segments gradually. If you are unable to talk during exercise, it may be necessary to reduce the intensity.
Some of my favorite cross-training activities include rock climbing, soccer, dragon boating, yoga, hiking, and stability ball training. Truly, any sport or activity which raises your heart rate (eg. walking), challenges your stabilizers (eg. snowboarding), or improves your muscular endurance (eg. cycling) will enhance your riding and your overall sense of well-being.
Fun is one of the most powerful motivators when it comes to cross-training. It goes without saying that it is difficult to maintain a new activity, and that it is next to impossible if it is not fun. Joining a team or doing your chosen activity with a friend is very motivational.
However, it always takes a certain degree of discipline to truly stick to a change. With the hectic schedules we keep, it is often necessary to set up a specific time for your new activity. Schedule your activity and stick to your planned time. Start slowly and easily. It is all too common to begin a new activity by pushing your body too hard, thus creating soreness and pain that will tend to discourage further participation. It takes time for the body systems to adjust to a new activity.
Be creative, have fun, and feel great. Cross-training is not only a great way to improve your riding, but can also reduce the risk of injury, improve energy levels, and enhance your overall sense of well-being. Whether you sign up for a yoga class once a week, join a running club, or share some quality time with your horse, you will be amazed at the benefits to body, mind, and horse. Happy trails.
Copyright © 2009 The NW Horse Source, LLC
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